Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Tomatoes in Juice with Salt	Frozen Artichokes	Recommended Dietary Allowance
Energy	5.5% 160kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	59.6% 77.5g	130g per day for Men 19-50 years
Sugars	35% 25.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	18% 13g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	103% 39g	38g per day for Men 19-50 years
Protein	14% 7.9g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	53.8% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	315% 1260μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	59% 53mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.3% 5.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Frozen Artichokes	Recommended Dietary Allowance
Calcium	33% 330mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	71.3% 5.7mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	106% 2.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.3% 170mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	73% 2480mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	25.6% 948g	24% 886g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Frozen Artichokes:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.5 times more Vitamin A, 9.9 times more Vitamin B1, 1.4 times more Vitamin B6 and 2.4 times more Vitamin C than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 2.5 times more Vitamin B2, 1.6 times more Vitamin B5 and 15.8 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Frozen Artichokes, Unprepared have similar amounts of Vitamin B3 per 1 kg.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Frozen Artichokes:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.7 times more Calcium, 3.5 times more Selenium and 2.4 times more Sodium than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 2.7 times more Magnesium, 3.6 times more Manganese, 3.4 times more Phosphorus, 1.3 times more Potassium and 2.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Frozen Artichokes, Unprepared have similar amounts of Copper, Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Artichokes, Unprepared contain 2.4 times more Energy, 12.3 times more Omega 3, 2.2 times more Carbohydrate, 2.1 times more Fiber and 3.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Artichokes, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.